3 helpful deep breathing techniques to melt stress away
Stress is something we all experience and feel. Stress is our body's way of responding to any kind of demand or threat. When we sense danger—whether it's real or imagined—the body's defenses kick into high gear in a process known as the "fight-or-flight" response. This triggers a host of physical, mental, and emotional changes that prepare us to deal with the situation at hand. The stress response is the body's way of protecting you. But it's also important to manage stress in a healthy way, because chronic stress can have serious effects on your health, from impairing your immune system to increasing your risk for heart disease and depression. Stress can even make you more susceptible to developing certain types of cancer. So it's important to understand what stress is, what causes it, and how you can manage it in a healthy way.
When it comes to managing stress, one of the most effective tools at our disposal is deep breathing. Deep breathing has been shown to help us relax both physically and mentally, while also providing a host of other benefits. In this article, we'll share three helpful deep breathing techniques that you can use to melt stress away.
4-7-8 Breath Technique
Numerous studies have shown that controlled breathing can help to reduce anxiety and improve sleep quality. If you're having trouble falling asleep, give the 4-7-8 breath a try. This technique is sometimes called the "relaxing breath" or the " sleeps breath." Here's how it works: you inhale through your nose for four counts, then hold your breath for seven counts. Finally, you exhale through your mouth for eight counts. You can repeat this cycle as many times as you need to until you feel yourself starting to relax. The 4-7-8 breath can help to slow down your heart rate and ease anxiety. It is a simple, effective way to get some rest. So next time you're struggling to fall asleep, try the 4-7-8.
Box Breathing Technique
Box breathing, also known as "square" or "four-square" breathing, is a simple but powerful relaxation technique that can be used to reduce stress and promote calmness. Often used by athletes and meditation practitioners, the practice involves breath control and visualization, and is said to be beneficial for both the body and the mind. Here's how it works: you breathe in for a count of four, hold your breath for a count of four, exhale for a count of four, and then repeat. The aim is to achieve a slow, steady rhythm, and to focus on the counting as you breathe. As you inhale, you visualize the air entering your nose and filling your lungs. As you exhale, you imagine the stress and tension leaving your body.
Box breathing is a simple way to help you focus and relax. It can be done anywhere, at any time.
Abdominal Breathing Technique
Abdominal breathing is a great way to relieve stress and tension in the body. It involves deep, slow breaths that expand the abdomen. This type of breathing is said to be more efficient than chest breathing and can help reduce anxiety and stress. To do this, simply place one hand on your stomach and the other on your chest. As you breathe in, focus on pushing your stomach out so that your hand moves with your breath. You should feel your stomach expanding as you inhale and contracting as you exhale. Repeat this process for 10-15 minutes, or as long as you feel comfortable. So there you have it, three helpful deep breathing techniques that you can use to melt stress away. Give them a try next time you're feeling stressed and see for yourself how effective they can be.